WOD

Wednesday 25/05/16

A) Beep Test

B) “Nick”
12 rounds for time of:
10 Dumbbell Hang Squat Cleans 20/15kg
6 Handstand Push Up on Dumbbells

Nick_Steinbacher_smile_edit

In memory of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, who died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq.

Tuesday 24/05/16

A) Shoulder Press 5-5-5-5-5

B) Tabata Row (calories)
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

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Monday 23/05/16

A) Thruster 2-2-2-2-2-2-2

B) 2016 CrossFit Games Regional Event 7
For time:
21 Thrusters 43/30kg
3 Rope Climbs (Legless)
15 Thrusters 43/30kg
2 Rope Climbs (Legless)
9 Thrusters 43/30kg
1 Rope Climb (Legless)

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Saturday 21/05/16

“Sean”

Ten rounds for time of:
11 Chest to Bar Pull-ups
22 Front squats 35/25kg

hero_sean

In memory of U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, who was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

Friday 20/05/16

A) Deadlift 5 x 5 across

B) AMReps 6 mins:
Kettlebell Snatch 32/24kg

C) AMReps 3 mins:
Double Kettlebell Overhead Lunge 24/16kg

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Thursday 19/05/16

A) Hang Power Clean 3-3-3-3-3-3-3

B) For Time:
Run 1200m
75 Pull-ups
Run 800m
50 Pull-ups
Run 400m
25 Pull-ups

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Wednesday 18/05/16

A) Back Squat (Box) 7 x 5 across

B) AMReps 8 mins:
2 Strict Handstand Push-ups
2 Box Jumps 30/24″
4 Strict Handstand Push-ups
4 Box Jumps 30/24″
6 Strict Handstand Push-ups
6 Box Jumps 30/24″
…and so on.
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Tuesday 17/05/16

A) Weighted Pull-up 5-5-5-5-5

B) Max Set Muscle-ups (advanced)

C) Squat Clean Ladder!

AMReps 5 mins:
5 reps @ 60/40kg
5 reps @ 70/50kg
5 reps @ 80/60kg
5 reps @ 90/70kg
5 reps @ 100/80kg
5 reps @ 110/90kg

If you can complete 5 reps at each weight, you can continue to increase the weight by 10kg until time runs out.

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Monday 16/05/16

A) Push Jerk 3-3-3-3-3-3-3

B) 5 rounds for time of:
Run 400m
15 Ground to Overhead 43/30kg

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Saturday 14/05/16

A) Front Squat 5-5-3-3-1-1-1

B) For Time:

50 Toes to Bar

50 Push-ups (hand release)

50 Box Jump Overs 24/20″

50 Dumbbell Snatches 20/15kg

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Sam 0438 780 673
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